Formal relaxation techniques

  Where an individual is experiencing severe and chronic stress related tension, informal and semi-formal relaxation techniques may be insufficient to break the habit and more formal relaxation techniques may be required. These may consist of physical or mental exercises, or a combination of both. Some common examples of formal relaxation techniques which have been demonstrated to be effective include deep breathing exercises, progressive muscular relaxation, meditation, mindfulness, imagery and visualization exercises. Learning the basics of these exercises is not difficult, but it takes regular practice to master the skills involved and gain maximum benefit from them. They need to be practised at least daily until the individual is able to use them effectively. It is no good trying to fit them in to a spare few minutes in your schedule. You need to set aside time to practise them once or twice daily and not to rush them. Also they are not intended simply as exercises to help you get to sleep at night. It is important to learn how to become relaxed in the fully waking state since you will get the most out of them in this way. There is no one technique that has been proven to be best for everyone, so it is important that you choose the one that suits you, your preferences and lifestyle best. Some of the most common techniques used are described below.

Deep breathing exercises

  When people are stressed their breathing is affected. The muscular floor across the abdomen (the diaphragm) and the muscles between the ribs (intercostal muscles) become rigid and do not allow the lungs to expand freely within the rib cage, so the chest feels tight. Breathing thus becomes shallower and more rapid in order to get sufficient oxygen into the body. It is analogous to trying to inflate a balloon within the confined space of a small cage. Relaxed breathing involves learning to breathe more deeply and slowly from the abdomen rather than shallow fast breaths from the upper chest. This is known as ‘diaphragmatic’ breathing and is the starting point for many other forms of relaxation such as yoga and Tai Chi mentioned earlier, as well as the meditation techniques described later in this chapter. It can also be combined with other elements such as aromatherapy and relaxing music. An example of a deep breathing exercise which you can practise to help you relax is outlined below.

A deep breathing exercise

  1  Sit comfortably with your back straight. Check your breathing by placing one hand on your upper chest and the other on the top of your stomach. If your breathing is correct, when you breathe in, your stomach and lower ribs should move out before your chest, which should move very little. If this is not the case, you need to learn how to breathe correctly.

2  Breathe out through your mouth, pushing out as much air as possible while at the same time contracting your abdominal muscles. Try to do this in a slow and controlled way rather than a sudden exhale. One way of doing this is to imagine that you have a lighted candle 6 inches away from your mouth, that you do not want to blow out. This will ensure that you release the air from your lungs slowly.

3  Breathe in through your nose slowly counting to 3 or 4 seconds as you breathe in, taking the air right down into your lungs. Notice the hand on your abdomen moving out as your lungs expand fully. Hold the air in for 3 or 4 seconds.

4  Continue to breathe in slowly through your nose, holding the air in and then exhaling slowly through your mouth. Notice the lower abdomen rising and falling as you do this. If you are breathing correctly, the hand on your chest will move very little.

5  If you find it difficult to breathe from your abdomen while sitting up, try doing the exercises while lying on the floor.